Effects of a Short-Term Resistance Program Using Elastic Bands vs. Weight Machines for Sedentary Middle-Aged Women
- ASU Author/Contributor (non-ASU co-authors, if there are any, appear on document)
- N. Travis Triplett Ph.D., Professor (Creator)
- Institution
- Appalachian State University (ASU )
- Web Site: https://library.appstate.edu/
Abstract: This study was designed to determine
whether different effects on functional capacity and body
composition were produced by using different devices (elastic
bands (EBs) versus weight machines (WMs)) with the same
resistance training program. Forty-five healthy sedentary middle-
aged women volunteers were chosen and randomly
assigned to 1 of 3 groups: 21 subjects trained using EBs
(EBG), 14 in trained using WMs (WMG), and 10 were controls
(CG). Both exercise groups trained with a periodized muscular
endurance program twice a week for 10 weeks, with a total of 6
exercises per session for the major muscle groups. Exercise
intensity was equalized by jointly monitoring the same targeted
number of repetitions (TNRs) and rate of perceived exertion in
active muscles (RPE-AM). Functional capacity was assessed
by using knee push-up (KPU) and 60-second squat (S) tests.
Body composition was measured using an 8-polar bioelectrical
impedance analyzer. The results for both the EBG and WMG
show a decrease in fat mass (p = 0.05 and p < 0.01,
respectively) and an increase in both the fat-free mass (p <
0.05 and p < 0.01, respectively) and the number of repetitions
in the KPU (p < 0.05 and p < 0.01, respectively) and S tests
(p < 0.01 in both). None of the variables measured for the CG
varied significantly. It can be concluded that, independently of
the device used, the combined monitoring of TNRs and RPEAM
can be a valid tool for controlling the resistance exercise
intensity and can lead to healthy adaptations. EBs can thus offer
significant physiological benefits that are comparable to those
obtained from WMs in the early phase of strength training of
sedentary middle-aged women.
Effects of a Short-Term Resistance Program Using Elastic Bands vs. Weight Machines for Sedentary Middle-Aged Women
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Additional Information
- Publication
- Colado, J.C. and Triplett, N.T. (2008) Effects of a short-term resistance program using elastic bands vs. weight machines for sedentary middle-aged women. Journal of Strength and Conditioning Research 22(5), 1441-1448. Published by National Strength and Conditioning Association (ISSN: 1533-4287). Original version available from publisher’s web site: http://www.nsca-lift.org
- Language: English
- Date: 2008